A. General
6mins Row
@top of every 2 mins:
5 Banded rows + 10 Good Mornings
B. Mobility
Single leg deficit calf raise
30 sec/side
https://youtu.be/yEISAXTM680
C. Specific
AMRAP 3mins
100m Straight legged row
15 sec/leg of single leg plate hops
50m Row @RPE 10
For time
3Km Row
100 Box jump overs 24/20″
3Km Row
Score: Time
TC: 40mins
Scaling options
Beginner
2Km Row
70-100 Box jump overs @low
2Km Row
Intermediate
2.5Km Row
70-100 Box jump overs @24/20″
2.5Km Row
Easy walk or bike 3 minutes
Crossbody stretch
take as much time as you need on both sides
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